Almost half of Americans report feeling fatigued throughout the week, according to the Sleep Foundation. From stress to poor nutrition to the hustle and bustle of everyday life, many people don’t get high quality sleep. We often think that quantity overrides quantity when it comes to getting good rest, but even if you technically get eight hours of sleep, you may wake up feeling sluggish if it isn’t good quality.
One of the most common problems people report is tossing and turning before falling asleep. Your head may hit the pillow at a reasonable hour, but if you’re lying awake, that means losing precious hours of rest. One thing that may make it harder to fall asleep is poor sleep hygiene. The Sleep Foundation describes sleep hygiene as “having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep.” If you aren’t setting rituals and routines that promote good sleep, your body may find it difficult getting into that restful headspace. What are tricks you can try to improve your sleep hygiene? We asked Peter Polos, MD, PhD, FCCP, FAASM, a sleep medicine specialist and sleep expert for Sleep Number, to share his top tips for getting good rest so you can wake up.
Evaluate Your Environment: If your bedroom isn’t optimized for rest, your body may have a hard time associating it with sleep and relaxation. “Evaluate your mattress, pillows, and bedding to ensure they remain comfortable and are right for your unique sleeping position—consider adjustable options that allow you to choose your ideal firmness and support on both sides of the bed.” Polos says. You should also make sure the room itself is comfortable—a dark, quiet, and cool room promotes better sleep. Between 67-69 degrees Fahrenheit is ideal.
Set Routines: Going to bed and waking up at inconsistent times may also make it harder for your brain to get into sleep mode. You may be tempted to sleep and stay up later than normal on weekends, but setting a pattern is important for falling asleep easier everyday. Adjust your schedule so that you can go to sleep and wake up at close to the same time each day.
Set Habits During the Day: On the note of your schedule, your habits in the waking hours will set you up for success during the day. One big habit to look at is caffeine consumption. According to Polos, you should stop drinking caffeine at least four hours before bedtime so that it won’t interfere with your sleep.
Just like your nutrition, exercise, and mental health, sleep is an essential part of wellness and should be prioritized. It’s easy to let life take over and may let productivity take preference, but you can’t pour from an empty cup. If you don’t have energy, you can’t be your best each day. Try implementing these habits in your daily life so you can sleep well and take your days by storm.
